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  6. Sardine vs. Welsh onion

Sardine vs. Welsh onion — In-Depth Nutrition Comparison

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Differences between Sardine and Welsh onion

  • Sardine has more Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, Vitamin B3, and Iron, while Welsh onion has more Vitamin K, and Vitamin C.
  • Sardine's daily need coverage for Vitamin B12 is 373% higher.

The food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Onions, welsh, raw.

Infographic

Sardine vs Welsh onion infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sardine
Sardine
8
:
2
Welsh onion
Welsh onion
Contains more Calcium +2022.2%
Contains more Iron +139.3%
Contains more Magnesium +69.6%
Contains more Phosphorus +900%
Contains more Potassium +87.3%
Contains more Zinc +151.9%
Contains more Copper +165.7%
Contains more Selenium +8683.3%
Contains less Sodium -94.5%
Contains more Manganese +26.9%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +2022.2%
Contains more Iron +139.3%
Contains more Magnesium +69.6%
Contains more Phosphorus +900%
Contains more Potassium +87.3%
Contains more Zinc +151.9%
Contains more Copper +165.7%
Contains more Selenium +8683.3%
Contains less Sodium -94.5%
Contains more Manganese +26.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sardine
Sardine
8
:
4
Welsh onion
Welsh onion
Contains more Vitamin E +300%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B3 +1211.3%
Contains more Vitamin B5 +279.9%
Contains more Vitamin B6 +131.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +974.1%
Contains more Vitamin C +∞%
Contains more Folate +60%
Contains more Vitamin K +7338.5%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin E +300%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B3 +1211.3%
Contains more Vitamin B5 +279.9%
Contains more Vitamin B6 +131.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +974.1%
Contains more Vitamin C +∞%
Contains more Folate +60%
Contains more Vitamin K +7338.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
2
Welsh onion
Welsh onion
Contains more Protein +1195.8%
Contains more Fats +2762.5%
Contains more Other +517.1%
Contains more Carbs +∞%
Contains more Water +51.8%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Protein +1195.8%
Contains more Fats +2762.5%
Contains more Other +517.1%
Contains more Carbs +∞%
Contains more Water +51.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Welsh onion
Welsh onion
Contains more Monounsaturated Fat +6808.9%
Contains more Polyunsaturated fat +3200%
Contains less Saturated Fat -95.6%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains more Monounsaturated Fat +6808.9%
Contains more Polyunsaturated fat +3200%
Contains less Saturated Fat -95.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Welsh onion
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sardine Welsh onion Opinion
Net carbs 0g 4.1g Welsh onion
Protein 24.62g 1.9g Sardine
Fats 11.45g 0.4g Sardine
Carbs 0g 6.5g Welsh onion
Calories 208kcal 34kcal Sardine
Sugar 0g 2.18g Sardine
Fiber 0g 2.4g Welsh onion
Calcium 382mg 18mg Sardine
Iron 2.92mg 1.22mg Sardine
Magnesium 39mg 23mg Sardine
Phosphorus 490mg 49mg Sardine
Potassium 397mg 212mg Sardine
Sodium 307mg 17mg Welsh onion
Zinc 1.31mg 0.52mg Sardine
Copper 0.186mg 0.07mg Sardine
Manganese 0.108mg 0.137mg Welsh onion
Selenium 52.7µg 0.6µg Sardine
Vitamin A 108IU 1160IU Welsh onion
Vitamin A RAE 32µg Sardine
Vitamin E 2.04mg 0.51mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 27mg Welsh onion
Vitamin B1 0.08mg 0.05mg Sardine
Vitamin B2 0.227mg 0.09mg Sardine
Vitamin B3 5.245mg 0.4mg Sardine
Vitamin B5 0.642mg 0.169mg Sardine
Vitamin B6 0.167mg 0.072mg Sardine
Folate 10µg 16µg Welsh onion
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 193.4µg Welsh onion
Tryptophan 0.276mg 0.021mg Sardine
Threonine 1.079mg 0.074mg Sardine
Isoleucine 1.134mg 0.081mg Sardine
Leucine 2.001mg 0.113mg Sardine
Lysine 2.26mg 0.095mg Sardine
Methionine 0.729mg 0.021mg Sardine
Phenylalanine 0.961mg 0.061mg Sardine
Valine 1.268mg 0.084mg Sardine
Histidine 0.725mg 0.033mg Sardine
Cholesterol 142mg 0mg Welsh onion
Saturated Fat 1.528g 0.067g Welsh onion
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 3.869g 0.056g Sardine
Polyunsaturated fat 5.148g 0.156g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
131%
Sardine
61%
Welsh onion
Minerals Daily Need Coverage Score
94%
Sardine
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 290mg)
Which food is lower in Cholesterol?
Welsh onion
Welsh onion is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 1.461g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $6.8)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 2.18g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.